Cajun Beef and Okra Stew

Cajun Beef and Okra Stew image Image by: Cajun Beef and Okra Stew image Author: Canadian Living

Cajun seasoning, okra and sausage transform plain old stewing beef into a lively gumbo. When cooked, the okra acts as a natural sauce thickener. You can make this dish even heartier by serving it over a steaming bowl of rice.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: February 2014

Ingredients

  • 2 tablespoons vegetable oil
  • 1 red onion chopped
  • 1 rib celery chopped
  • 900 g stewing beef cubes
  • 1 pkg dry-cured chorizo sausage sliced
  • 2 cloves garlic minced
  • 3 tablespoons all-purpose flour
  • 3 cups sodium-reduced chicken broth
  • 2 teaspoons Cajun seasoning
  • 1 1/2 teaspoon smoked paprika
  • 1/4 teaspoon pepper
  • 1 sweet red pepper chopped
  • 2 cups okra (about 180 g) chopped
  • 2 green onions thinly sliced

Method

In Dutch oven or large saucepan, heat 1 tbsp of the oil over medium heat; cook red onion and celery, stirring occasionally, until softened, about 8 minutes. Scrape into bowl.

Add remaining oil to pan; heat over medium-high heat. Cook beef, in batches and stirring occasionally, until browned, about 7 minutes; transfer to plate. Add chorizo and garlic to pan; cook, stirring, for 1 minute. Stir in onion mixture and flour; cook, stirring, until flour is golden, about 3 minutes. Stir in broth, 1 cup water, Cajun seasoning, paprika and pepper; return beef and any accumulated juices to pan.

Bring to boil; cover, reduce heat and simmer for 1 hour. Uncover and cook, stirring occasionally, until beef is tender, 1 to 1-1/2 hours.

Stir in red pepper and okra; cook, stirring occasionally, until red pepper is tender, about 30 minutes.

Make-ahead: Let cool for 30 minutes. Refrigerate in airtight container for up to 3 days or freeze for up to 1 month.

Garnish with green onions.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 959 mg
  • Sugars 5 g
  • Protein 44 g
  • Calories 557.0
  • Total fat 36 g
  • Cholesterol 125 mg
  • Saturated fat 13 g
  • Total carbohydrate 14 g

%RDI

  • Iron 34.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 17.0
  • Vitamin C 67.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Cajun Beef and Okra Stew

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